You Are What You Eat - Or Are You?
Most of us have heard the term, “You are what you eat.” Or craving certain foods, usually carbs while in quarantine. Diet has a huge effect on your well-being and quality of life and there is a reason why we might be craving a bagel (daily).
There has been research on certain foods to help us understand and balance our diet that could be beneficial for you and your family. Especially those with children, parents will do anything to help their child get proper nutrition.
We’ll start with, “Sugar High” Debunked
Wouldn’t it be easier to blame a behavior on a specific food? To know what may be causing certain behaviors, and have better control or at least prediction of how your child will feel. Especially those with children with diagnoses as ADHD, to better manage symptoms. It’s a myth that has gone around but has been proven to have no effect on children's behavior unfortunately. Research conducted included 94 thorough studies testing normal Preschool children whose parents described them as “children with sensitivity to sugar.” In this study, some children were given items with sugar, and others with diet substitutes or sweetened with aspartame/artificial sweeteners. The children were then given 9 cognitive and behavioral measures. The parents, nor the children or researchers knew who got which items to make the study valid. It was found that sugar does not affect kids behavior or cognition.
Though sugar does not affect children’s behavior, it is still recommended to reduce sugar intake to reduce risk of obesity, Type 2 Diabetes, and heart disease.
Food nutrients, and timing of meals are correlated with mood and behavior. Research indicates that high protein and low carb diets may assist in increasing concentration and alertness. Nutrients may also be a therapeutic agent for reducing symptoms of Depression, Insomnia, Hyperactivity, Chronic Pain. Neuroendocrinologist at MIT Dr. Richard J Wurtman reports “It's likely that early in life people make associations between the consumption of certain foods and changes in how they feel... then, later on, they unconsciously turn to those foods to recreate the desired feelings.” Thus eliciting an emotional response when it’s seeked. Carbohydrates for example will typically give us a feeling of relaxation or calmness due to the increase in level of serotonin in your brain. If only getting a runner's high was as easy as taking a bite of a donut, we’d all be marathoners.
It’s something to consider, especially in this time of quarantine and isolation. We may find ourselves seeking comfort in what is safe, which is food. Unfortunately, the odds (or increase in serotonin) are not in our favor when it comes to dieting with low carb and high protein, ''These diets induce a serotonin deficiency in the brain which in turn could trigger carbohydrate cravings to correct the imbalance,'' says Dr. Wurtman.
Food/nutrients are the precursors for neurotransmitters to send signals to the brain. That facilitates mood and behavior. Tryptophan, an amino acid, raises sleep promoting serotonin and melatonin. Anyone else need to nap after that (Tryptophan filled) turkey at thanksgiving? So tryptophan contained meats and fishes may be able to treat mild sleep insomnia without mood effects or central-nervous-system depression. Tryptophan can also help with sensitivity to pain without side effects as reported by Dr. Dorothy Dewart.
Children with high consumption of caffeine however did report with more hyperactivity, frustration/anger than children with less intake. It was found that sugar actually had a calming effect on children studied by Dr. Rapaport, which reflects our findings of carbohydrates. Also, some may not feel the effects of coffee in the morning because the stimulation is combined with the effects of a roll or bread in the morning with the opposite effect. It’s also suggested that nutrients eaten on an empty stomach have more of an effect on mood and behavior. But eating breakfast nonetheless would help a child's performance in school, especially if it’s high in protein.
Sources:
https://www.nytimes.com/2020/02/21/well/eat/is-there-such-a-thing-as-a-sugar-high.html
https://jamanetwork.com/journals/jamapediatrics/article-abstract/1173788
https://pubmed.ncbi.nlm.nih.gov/669509/?from_single_result=669509&expanded_search_query=669509
https://pubmed.ncbi.nlm.nih.gov/8277950/?from_single_result=8277950&expanded_search_query=8277950
https://pubmed.ncbi.nlm.nih.gov/8277958/?from_single_result=8277958&expanded_search_query=8277958
Hoyland, A., Dye, L., & Lawton, C. (2009). A systematic review of the effect of breakfast on the cognitive performance of children and adolescents. Nutrition Research Reviews, 22(2), 220-243. doi:10.1017/S0954422409990175
Bourre JM. Effects of nutrients (in food) on the structure and function of the nervous system: update on dietary requirements for brain. Part 1: micronutrients. J Nutr Health Aging. 2006;10(5):377‐385.